WOD

8/4/14

Strength:

 

Front Squats

Do the following with 90 sec rest

5 reps at 40%

5 reps at 50%

3 reps at 60%

Do the following with 3:00 min rest

5 reps at 75%

3 reps at 85%

1 rep at 95%

 

WOD:

 

Row 1000 m

then:

4 rounds for time

10 weighted side lunges 1/1 = 1 (53/35/25 kbs, kb must hit floor on each lunge)

20 WB (20/14/14, 10’/9’)